12/8/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 12 reps.

Leave room to go heavier on 12/14 and 12/20.

#2  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#3  Do 4 rounds of:

Air Squat                   25 reps

Regular Pushup        10-20-30-40 reps

Then do 4 rounds of:

DB Ground to Overhead       8 reps each side

Run                                      100-200-300-400 meters

Then do 4 rounds of:

Inverted Row            15 reps

Double Under           20-30-40-50 reps